F3 Knoxville

Author: BackBlasts

BROGA

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Ribbed, Swimmies (Nathan Chesney), Snowbird, Smithers, Cheney, Tropicana, Matlock (Bill Maddox), TRC/Crab legs, Stripped
FNGs: None
COUNT: 11
WARMUP: SSH, cherry pickers, random stretches

THE THANG:
Follow the Q, switch exercises every few minutes and Lap after 2 exercises.
Exercises:
– Downward Dog Knee Tucks
– Downward Dog to Chaturanga to Upward Dog (or slow dive bombers if you want to get technical)
– Boat pose with CMU Twists
– Side plank with arm raise
– Squat with CMU Curl
– Lunge with CMU tricep extensions
– Bonus burpees to mourn a CMU

MARY: stretching

ANNOUNCEMENTS: F2 at Corner 16 today

COT:
“What is the key to living such a happy life? You don’t need to follow a blueprint, you just need to live and be happy.”

There is an ultimate plan for everyone out there, but not a single blueprint (or path) that must be followed. Your path is impacted by choices you make, choices others make and by things outside of anyone’s control. So the key to enjoying today is not to put yourself down about yesterday or tomorrow.

VQ by Pew Pew

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight, Oil Check
FNGs: None
COUNT: 6
WARMUP: Regular

THE THANG:
Ladders by 2 to 20, bear crawl and mosey around playground between each set, total:
110 curls
110 squat thrusters
110 box jumps
20 pull-ups
20 merkins

MARY: gas pumpers, hello dolly’s, big boy sit-ups

ANNOUNCEMENTS: 2nd F lunch today @ noon – Corner 16 restaurant

COT: We were never promised no suffering, matter of fact we are called to embrace suffering, and be thankful for the strength we gain through it. Regardless of whether we see it, the turmoil in our lives is all in His plan, and we need to have faith in Him, and be at peace, even in difficult times.

IPC 2024 – Week 2

AO: asylum-am
Q: Sawdust
PAX: Grandslam, P3, Cinco (Scott McGuire), Gibbler, Cosmo 2, Hot Tub (John Muller), Cat Gut (Mike Davis), White Belt, Backflow, Tecmo
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag: and explain the hieroglyphics

THE THANG:
– Circuit Work Done for Time:
1. 800m Run
2. 80 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
3. 80 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
4. 60 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
5. 60 CMU Plank Jacks – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
6. 40 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
7. 40 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
8. 20 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
9. 20 CMU Plank Jacks
10. 800m run

MARY: No time for her.

ANNOUNCEMENTS: IPC 2024 – Week 3 is next Friday

COT: Simple thoughts on how to share God with others. Use an acronym of SOAP:
– Scripture
– Observation
– Application
– Prayer / Praise

hey you stay off of my cloud

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: TheWalrus, Grandslam, P3, Tropicana, TRC/Crab legs
FNGs: None
COUNT: 6
WARMUP:cherry pickers then on the Pav for Rocky 7 minute Tabata

THE THANG: Super 21s. Mindful of IPC tomorrow and the gajillion Merkins contained therein we did CDDs and Big Bois
1 CDD 1 Big boi
2 CDD 2 Big bois
3 CDD 3 Big bois

(You catching my drift)

Running laps after rounds 5, 10 and 15

Then one round of Loredo (modified)
24 Rockettes (non Bunny style)
24 squats
24 walking lunges
400m run

MARY: 2 rounds of Dante’s Core
10 hollow rocks
10 v ups
10 tuckups
30 second hollow hold

ANNOUNCEMENTS: prayers for Sawdust in his cozy little bed

COT: Forgiveness is non negotiable for God. He has Forgiven you AND those who have hurt you. Vengeance is mine says the Lord. Let go of those hurts. Find the freedom in Christ

IPC Week 2

AO: the-project
Q: Biohack
PAX: Ocho, Biohack, Mathlete, Tom Tom, Hurrayus
FNGs: None
COUNT: 5
WARMUP: Loosen up and explain the workout.

THE THANG:

# March to the Arch
## THE THANG:
– **Run 800 meters**
– **80 Merkins** → [Lt. Dan’s Magic Legs out 15 yards](#) → **14 Cactus Jump Squats** (*no cheat/no surrender*) → [Lt. Dan’s Magic Legs back](#)
– **80 Coupon Plank Jacks** (*toes down & up =1*) → [Murder Bunny out](#) → **14 Cactus Jump Squats** → [Reverse Murder Bunny back](#)
– **60 Merkins** → [Bricklayers out](#) → **14 Cactus Jump Squats** → [Bricklayers back](#)
– **60 Coupon Plank Jacks** → [Lt. Dan’s Magic Legs out](#) → **14 Cactus Jump Squats** → [Lt. Dan’s Magic Legs back](#)
– **40 Merkins** → [Bricklayers out](#) → **14 Cactus Jump Squats** → [Bricklayers back](#)
– **40 Coupon Plank Jacks** → [Murder Bunny out](#) → **14 Cactus Jump Squats** → [Reverse Murder Bunny back](#)
– **20 Merkins** → [Lt. Dan’s Magic Legs out](#) → **14 Cactus Jump Squats** → [Lt. Dan’s Magic Legs back](#)
– **20 Coupon Plank Jacks**
– **Run 800 meters**
### TOTALS
– 200 Merkins
– 200 Coupon Plank Jacks
– 98 Cactus Jump Squats
– 1 mile running
– 630′ coupon traveling

MARY:

ANNOUNCEMENTS:

COT:
Does anybody look forward to Iron PAX? Not really. In fact, we often dread it. So, why do we do IPC? We do it because it’s hard. We do it to prove to ourselves we can do hard things. So we are prepared, physically and mentally, when life throws hard things at us.